Training and Diet plan by pt360

Name: Grainne Wall 

Age: 40 

Children: 3 under 8yrs 

Training Schedule 

PT360 classes twice weekly 

Resistance training three times a week followed by 30 mins of cardio. Training programme provided by Adam Cramer at PT360 

Diet typical day 

Breakfast – 7.00am  

1 scoop protein mixed with water 

30g porridge oats with a sprinkle of raisins, a drop of honey soaked overnight in water 

Snack – 10.00am 

28g Walnuts (about 14 halves) 

1 tbsp peanut butter 

Lunch – 1.00pm 

170g chicken breast 

40g (precooked weight) brown rice 

Selection of vegetables minimum 2 cups stir-fried with 1 tbsp. olive oil and 1 tbsp Soya sauce 

Snack- 4.00pm 

Small tin Tuna 

Ring of fresh pineapple cut approx an inch in depth 

Dinner – 7.00pm 

6oz Salmon 

2 cups mixed green salad 

1 grated carrot 

1 tomatoes 

5 slices of beetroot 

2 tbsp of chopped yellow pepper 

1 tbsp olive oil vinegar dressing 

Bedtime Snack – 10pm 

1 scoop protein mixed with Slimline milk 

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In addition, I always have 1 scoop of protein with water with 1-2 pieces of fruit after a workout. 

I allow myself 2 cups of coffee with full fat milk a day and drink a minimum of 8 glasses of water a day. 

I vary my carb intake depending on the day ie. Slightly more carbs on a training day. 

At the end of the week as a treat I have a cheat meal were I eat what I want dessert and all!!! The thought of this cheat meal helps keep my diet clean for the week. 

The key here is to eat on time every 3 hrs never skipping a meal and never letting your body get hungry which will avoid bad food choices and prevent your metabolism shutting down. Also preparing your food in advance really helps with eating on time esp if u have a hectic daily schedule. 

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Adam and Grainne training at PT360 studio in Coolmine Industrial Estate in Dublin 15